How to Do a Quick Lower Back Exercise While Sitting

Thirty-three total vertebrae make up the spine.

Americans spend more thab 50 billion dollars each year to treat lower back pain, according to the National Institute of Neurological Disorders and Stroke. Lower back pain is the second largest neurological disorder in America. Poor posture, traumatic injury, and muscular degeneration can cause pain. Many Americans spend a majority of their lives seated behind a desk at work. This does not leave much time for working out at the gym. You can do several exercises to increase muscular strength while seated at your desk.

Instructions

Seated Arm Raise

1. Sit with your feet flat on the floor, shoulder length apart.

2. Raise one arm straight above your head.

3. Lean toward the opposite side, slowly reaching your hand over your head.

4. Repeat using the other side.

Lumbar Twist

1. Sit on the edge of your seat with your knees shoulder width apart.

2. Inhale as you bend forward. Keep your back and neck in a straight line as you move your chest toward your thighs.

3. Pause once you have moved your chest to the lowest comfortable position. Extend your arms out in front of you.

4. Exhale as you lift yourself back into an upright seated position.

References

• Body Results: Seated Core Exercises
• Ortho Info: Low Back Pain Exercise

Resources

• Read this Article in Spanish